Kombucha – composition, properties, contraindications. How to prepare kombucha?

Proven content

Kombucha is a sweet and sour effervescent drink produced as a result of the fermentation processes of tea and sugar thanks to the presence of the so-called tea mushroom. The tea mushroom, also known as the Japanese mushroom, is actually a collection of various types of microorganisms – mainly bacteria and yeast. It has the appearance of a jelly-like white or light orange skin. It consists mainly of bacterial species of the genus Acetobacter and Gluconobacter (various species and strains that synthesize mainly organic acids) and yeasts of the genera Saccharomyces, Saccharomycodes, Schizosaccharomyces, Zygosaccharomyces, Dekkera, Candida, Torulospora, Mycodermaia, Mycodermaia, Mycoderma. (mostly they break down sugar and synthesize ethanol).

How to prepare kombucha?

There are many recipes for preparing kombucha and you can definitely experiment with them until you develop your own procedure that suits you best. The basic version uses black tea (1 bag or 2-3 teaspoons per liter of water) and white sugar (1/3 cup).

The tea should of course be brewed and cooled down – the hot drink will kill microorganisms. We inoculate a little mushroom into a sweetened drink and about 200 ml of the drink from the previous fermentation (when preparing the drink for the first time, you need to buy a mushroom, and for the next one we use the mushroom from the previous drink; some recipes state that the first time you can use instead of the previous drink 2 teaspoons of wine vinegar).

We always prepare kombucha in a glass, porcelain or ceramic vessel, because organic acids are formed during its production, which could react with the metal or plastic vessel. Cover the vessel and set it aside in a shaded place at room temperature. Fermentation is best carried out for 8 days – then we get a typical kombucha drink (even after 3-5 days, optimally after 7), which we can store in the refrigerator. If fermentation takes longer than 8 days, the acid concentration will be high enough to produce vinegar.

Kombucha is also produced on an industrial scale – then, after it is obtained, it is subjected to a pasteurization process.

See also: green tea

The composition of kombucha

As a result of the fermentation process, kombucha drink mainly contains organic acids – incl. acetic, gluconic, glucuronic, lactic, apple, lemon or oxalic. Of course, it contains sugars (sucrose, glucose, fructose), ethanol (up to 2%) and carbon dioxide – it is slightly carbonated. It is rich in B vitamins (B1, B2, B6, B12) and vitamin C. It also contains many valuable amino acids, proteins, fats, polyphenols and minerals. The composition itself shows that it has rich nutritional properties.

Health properties of kombucha

Kombucha in many sources is considered a panacea for all ailments, unfortunately most of the health effects attributed to it are not confirmed by research (some studies suggest that probiotic bacteria, such as those from kombucha, have different health benefits). However, some properties are guaranteed by the composition of the drink itself.

First of all, kombucha has strong detoxifying properties due to the high content of glucuronic acid and its derivatives. Glucuronic acid has the ability to bind to many toxins and drug metabolites. The toxins captured by this acid are rendered harmless and excreted from the body. A positive effect of kombucha on the intestinal flora has also been observed – and as you know, recent studies show that the intestinal microflora is of key importance not only in the digestive process, but is also responsible for the proper immunity of the body, and its disturbances lead to diseases such as allergies and depression. In turn, the content of polyphenols, vitamin C and some minerals is responsible for the antioxidant (antioxidant) effect of kombucha.

Kombucha also has a calming effect and restores the body’s internal balance. You can drink teas that contain dried kombucha drink, such as Green Balance Bio Yogi Tea, which you can find at a promotional price at Medonet Market.

Kombucha and Gut Health

Some 2013 research from the Moorepark Food Research Center suggests that kombucha, like other fermented foods, is rich in probiotics. Probiotic bacteria are similar to the friendly bacteria present in the gut.

A diet that includes probiotics can help improve your overall gut health. Probiotics can work by helping the body maintain a healthy environment for microorganisms.

According to the National Center for Complementary and Integrative Health, there is evidence to suggest that probiotics can help with the following:

1. diarrhea associated with the use of antibiotics;
2. inflammatory bowel disease;
3. irritable bowel syndrome.

Keep in mind that these benefits mostly apply to probiotic supplements, not probiotic foods and drinks. More research is needed into how kombucha improves gut health, but the link between the two suggests that it may actually support the digestive system.

There is a clear link between gut health and immune system function. A 2018 study published in the journal Frontiers in Immunology suggests that a healthy balance of gut bacteria may promote immune health. Eating a healthy diet rich in probiotic-rich foods and drinks can help improve your gut health.

See also: Bowel diseases – how to recognize them and how to treat them?

Kombucha and the risk of infection

When kombucha ferments, this process produces a type of acid called acetic acid, which is also present in the vinegar. A 2014 study in the Food Technology and Biotechnology journal suggests that acetic acid has antimicrobial properties.

Other research suggests kombucha is an antimicrobial, meaning it can kill microbes and help fight a wide variety of bacteria. This suggests that kombucha may help prevent infections by killing the bacteria that cause them before the body absorbs them.

However, it is important to realize that studies have not confirmed this effect in humans.

See also: A home remedy for embarrassing ailments. What does soaking your feet in vinegar do?

Kombucha and mental health

Drinking probiotic-rich kombucha can help promote positive mental health. Indeed, according to some sources, there may be a link between probiotics and depression.

There are strong links between depression and inflammation, so kombucha’s anti-inflammatory effects may help relieve some of the symptoms of depression.

A 2017 review published in the Journal of the Annals of General Psychiatry looked at many existing studies and concluded that there was strong evidence to suggest that probiotic supplements may help relieve depression. That said, more research is needed to prove how effective they are for this purpose.

However, while some studies like this from 2014 published in the Journal of Physiological Anthropology suggest that consuming probiotic-rich foods and drinks may benefit mental health, no studies have yet shown that drinking kombucha can help improve mood, alleviate symptoms of depression or benefit any other aspect of mental health.

See also: What to eat to improve your mood?

Kombucha and heart disease

Elevated levels of low-density lipoprotein cholesterol may increase the risk of heart disease.

A 2015 study published in the journal Pharmaceutical Biology suggests kombucha may help lower cholesterol levels associated with heart disease in rats, and other research like the one from 2016 published in the journal Food & Function suggests probiotic supplements may help reduce the risk of cardiovascular disease -vascular.

It should be noted that the effects in rats do not necessarily reflect the effects in humans. More research is needed to confirm whether kombucha can reduce the risk of heart disease in humans. Diet, exercise, weight, lifestyle habits, and inflammation also affect cholesterol levels and the risk of heart disease.

See also: The work of the heart and its disorders. What are the most common heart diseases? [WE EXPLAIN]

Kombucha and Liver Health

Kombucha contains antioxidants that help fight molecules in your body that can damage cells.

Some research, including a 2014 study published in the Journal of the Science of Food and Agriculture, suggests that consuming antioxidant-rich kombucha may help protect against drug-induced liver damage in animals. This suggests that kombucha may play a role in supporting liver health and reducing liver inflammation. However, there is currently no evidence to suggest that drinking kombucha is beneficial for human liver health.

See also: Symptoms of a sick liver – how to recognize? [WE EXPLAIN]

Kombucha and the treatment of type 2 diabetes

There is also some evidence to suggest that kombucha may also be helpful in treating type 2 diabetes, though only in animal studies.

For example, a 2012 study published in the journal BMC Complementary Medicine and Therapies found that kombucha helped control blood sugar levels in diabetic rats. However, there is currently no evidence to suggest that kombucha is effective in lowering blood sugar in humans.

What’s more, most kombucha drinks are high in sugar, which can raise blood sugar levels. Drinking sugary drinks like kombucha can worsen blood sugar control in people with diabetes.

See also: Sugar-sweetened drinks do not serve men’s hearts

Kombucha – dosage

Kombucha strongly affects the entire body, so you should gradually increase the dose, starting with, for example, one teaspoon a day. At the very beginning, symptoms such as headaches, vomiting, or nausea may appear as a result of the process of expelling toxins and cleansing the body. It is assumed that a safe dose of kombucha is no more than 118 ml per day.

Kombucha – overdose

Consuming too much kombucha can lead to side effects, so it is recommended to drink kombucha in small amounts and preferably for a short time. There have been two reports of life-threatening situations caused by drinking more kombucha:

The first, according to the CDC, the Centers for Disease Control and Prevention, took place in 1995, when two women were hospitalized for severe lactic acidosis. Ladies drank kombuche in amounts exceeding 118 ml per day for two months. One of the women was saved, the other, unfortunately, died of cardiac arrest.

The second case was in 2009 and according to the American Cancer Society, it was a 22-year-old man who developed life-threatening lactic acidosis 12 hours after drinking a kombucha drink. Despite the fact that he suffered from breathing problems, fever and confusion, his life was saved.

To this day, you can still find information about the negative effects of drinking kombucha in amounts exceeding 0,5 cups a day, such as nausea, vomiting, headaches, allergic reactions, and liver damage.

See also: How is lactic acidosis treated?

Kombucha – contraindications and precautions

Due to the alcohol content, it cannot be consumed by children and pregnant women, and due to the sugar content, the drink is not recommended for people with diabetes. If you are just starting to drink kombuche, it is advisable to do so slowly as the low pH of this drink may contribute to some gastrointestinal disorders. Kombucha is not recommended for people suffering from diarrhea due to its caffeine content, which can exacerbate its course. Similarly, people with irritable bowel syndrome should give up kombucha.

Also, because kombucha is not pasteurized, some people should avoid drinking kombucha altogether, such as those who are more likely to develop foodborne illnesses, including:

1. Pregnant women;
2. People with a weakened immune system (cancer patients, after chemotherapy, after transplant, with HIV, the elderly).

Pregnant women who are still considering drinking kombucha should also be aware that it contains both alcohol and caffeine (although usually in small amounts). For these reasons also children should not drink kombucha. The alcohol content formed during the production of the drink can be as high as 2%.

Kombucha is not recommended for people who have problems with gastrointestinal mycosis, because if kombucha has been contaminated with pathogenic fungi, drinking it will make it difficult to treat yeasts. People suffering from rheumatism, rheumatoid arthritis and atherosclerosis should also give up drinking kombucha, due to the acidification of the body by the drink.

Finally, caution is advised with homemade kombucha. Inadequate sanitation of the vessels in which we prepare the drink can lead to contamination with harmful bacteria, and fermentation in the wrong vessels, such as clay jars, can lead to harmful compounds entering the drink.

There have been reports of severe lactic acidosis and liver and kidney problems in people who drink kombucha (kombucha may contain oxalic acid, which leads to oxalate stones in the urinary tract), but it is not known if it was caused by drinking the drink, but it is worth being cautious about.

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